Immunity

Spring Rejuvenation

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Ready to feel more rejuvenated and refreshed from the inside out for Spring? 🌱💗

* Get acupuncture and Eastern medicine treatments to help you regain VITALITY💫
* Learn how to eat clean in a way THAT fits your lifestyle + budget
* Gain new insights on your own unique makeup (are you deficient in some essential vitamins and do you have excess in others?) through Comprehensive Lab Analysis
* Learn how to adjust your diet or lifestyle accordingly to feel YOUR BEST
* Sleep better, look better and THRIVE 🌟

-Empower Yourself Around Health -
6 Weeks to Glow, A New Kind of Wellness Program 
with Lyssandra Guerra of Native Palms Nutrition and Dr. Jessica Parker from Root and Stem
To learn more email us : lyssandra@nativepalmsnutrition.com

Magic Mineral Broth

Vegetable Broth

This magic broth is perfect for anyone wanting a plant based, nutrient rich broth. The reishi and shiitake mushrooms add earth depth, the ginger adds a bit of spice, and the kombu enriches it with trace minerals and that umami flavor.

Once finished I squeeze fresh lemon juice. I enjoy sipping this in the morning and between meals.

Ingredients:

  • 16 cups Filtered Water

  • 1 Yellow Onion, unpeeled, cut into fourths

  • 3 Carrots, unpeeled, cut into thirds

  • ½ bunch Celery, including heart, cut into thirds

  • 2” Ginger, with skin, roughly chopped

  • ½ cup (~5-6) dried Shiitake Mushrooms

  • 2 slices dried Reishi Mushrooms

  • 1 - 8” strip Kombu

  • 4 tbsp Olive or Avocado Oil

  • 2 tbsp Apple Cider Vinegar

  • 6 Black Peppercorns

  • 1 tsp Sea Salt

  • 1 Bay Leaf

Instructions:

  1. Prepare veggies and add all ingredients to slow-cooker/Crockpot, adding water last

  2. Turn the slow-cooker on low, cover, and let simmer for 8-24 hours. I do 12-15.

  3. Don’t stir! This will make it cloudy, which is technically ok, but clear just looks better

  4. Strain everything out leaving only the broth

Notes:

Heat and drink plain, add to recipes in place of water, such as with rice or quinoa, use a soup base, etc.

This will stay good in the fridge for 5 days, in the freezer for 3 months

To make it protein-rich, simply add two scoops of unflavored grass-fed collagen powder.


Eliminate sugar cravings with this food: KRAUT

fermented vegetables

FERMENTED VEGETABLES are the most perfect post-holiday food to help restore the gut and to stave off sugar cravings.

Lacto-fermentation of vegetables is a traditional method of preserving vegetables, producing enzymes that increase the digestibility of foods. Similarly, it creates a host of healthy flora throughout the intestines for slowing and reversing a variety of illnesses, improving digestion, strengthening immunity, clearing skin issues, and increasing energy. In preserving our food in this manner, it becomes our ally.

If you are new to fermented foods, start with one tablespoon of kraut or fermented vegetables with each meal, and work your way up from there. 

Get the recipe here. If you prefer to purchase your kraut or other fermented vegetables, make sure you purchase the raw and unpasteurized kind. You will find these in the refrigerated section of your local market.

Eat Your Autumn Colors

Eat the rainbow, eat the rainbow... 

You may hear that hundreds of times, but it’s critical to really eat foods that represent the colors of the rainbow. I’m talking about functional foods that have potent aspects beyond basic nutrition. I’m talking about food in its natural state.
 
At this time of the season, the leaves of trees aren’t quite dead. I’m noticing a lot of oranges, yellows, and reds on the leaves. There’s something warm and supportive about these colors, perhaps because they emanate boldness and density.
 
Fruits and veggies in blazing oranges, yellows, and red contain important plant compounds called carotenoids that convert to vitamin A in the body. Vitamin A is a fat-soluble vitamin in which most people are familiar with for helping with eyesight and night vision. However, vitamin A also strengthens the immune system, promotes bone growth, reduces inflammation, naturally slows down the aging process, and makes skin glow.
 
Fruits and vegetables like carrots, butternut squash, pumpkins, sweet potatoes, orange and yellow bell peppers, passion fruit, and grapefruit all contain carotenoids (dark leafy greens have them too!).  Three of the most common carotenoids – alpha-carotene, beta carotene and beta cryptoxanthin – can be converted from foods into vitamin A in the body. This nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy. But thanks to their antioxidant activity, there’s also evidence to suggest that carotenoids – and especially beta carotene, found in orange and yellow food – might help to reduce the risk of heart disease and certain cancers, especially lung cancer. 
 
For red foods like pomegranates, cranberries, and beets, which contain the potent antioxidant lycopene, prostate health is maintained.
 
The zest of yellow and orange citrus fruits is also a good source of limonene, a phytochemical that helps keep lungs healthy and may prevent cancer.
 
A little fat helps the body to absorb ingredients like beta-carotene, lycopene, and limonene from foods so don’t be afraid to add a little fat, whether that’s roasting sweet potatoes with a little olive oil or serving pepper and carrot slices with hummus. Puréeing and cooking also makes it easier for our bodies to absorb and use phytochemicals such as beta-carotene.
 
How to eat more autumn colors:

  • Bake sweet potatoes and melt coconut oil, ghee, or butter
  • Make carrot ginger soup
  • Swap your regular roasted potatoes for roasted sweet potato and butternut squash
  • Add carrots to winter stews and casseroles
  • Make your own homemade butternut squash soup
  • Add grated carrot and yellow and orange peppers to salads
  • Top porridge with dried apricots
  • Make a fruit salad using cantaloupe, pineapple, mango and oranges
  • Make your favorite pasta dish out of spaghetti squash instead of regular pasta
  • Top squash curry’s with lemon zest
  • Make beet burgers from the pulp of beet juice
  • Add pomegranate seeds to your salads or roasted vegetables

 
Although vitamin A deficiency is less common, if you find that your immunity is very low and/or you are experiencing trouble seeing in dim light, connect with me to set up a nutrient and supplement analysis.

Cold Showers

showers

Summer is the perfect time to introduce the benefits of cold showers. This may be a daunting or weird idea for you at first but after trying it you may get hooked.

I first read about cold showers, actually it was ice breast-dunking in Persepolis, a graphic novel written by Marjane Satrapi’s childhood growing up in Iran during the Islamic revolution. Marjane would marvel at her grandmother’s ability to keep her breasts in a bucket of ice for 20 minutes or so to keep them firm and perky. Obviously, I was sold on the idea, perky boobs, yeees, plus I never shy away from eccentric healthy and beauty experiences. Well, I read this and I believed in it but I never actually tried the ice-boob dunk because I never had enough ice in the freezer.

Intuitively, I understood how cold ice or water would keep skin firm but what I didn’t know was that cold water also has profound benefits for detoxification of the inner organs, immunity, the endocrine system (glandular health) , and the nervous system, in other words, total rejuvenation!

Scientifically, here are the benefits of cold showers:

  1. Get that glow! Let’s be real, we want to feel healthy and amazing, but we also really want to exude that externally. While hot water opens up your pores, the skin wants cold water to close them back up to prevent bacteria, oil, and dirt from entering, thus causing acne. Cold water protects your natural oils from being stripped off the skin, which helps to keep your skin naturally supple. Cold water also tightens your blood vessels, which helps to reduce puffiness and promote tight, firm skin. Cold showers also keep your hair shiny and strong, in fact these showers are the best for those with thinning hair because the coldness increases the follicles grip to the scalp.
  2. Immunity Strengthener: when you’re taking a cold shower your body is trying to seek warmth quickly. By doing so, your metabolism speeds up causing your immune system to activate. Your immune system becomes stronger when your white blood cells (the ones that fight off disease) increase.* You can also alternate between hot and cold showers to release lymphatic blockages, this is especially helpful to those with colds, infections, and joint pain.
  3. Naturally reduces depression: cold showers stimulate norepinephrine, a brain chemical that can ward off depression. How? Cold showers “shock” the body, which sends a lot of electrical impulses from the peripheral nerve to the brain, which can offer an anti-depressant effect.
  4. Cold showers wake you up! It’s shocking, it’s cold, you become alert! Your heart rate increases, more oxygen gets pumped throughout your body and brain, and your circulation sends blood to your organs to keep them warm.
  5. Chills you out: cold showers train your nervous system to be more resilient to emotional stress as they help you to adapt to uneasy situations.
  6. Helps shed weight: Cold showers increase the energy used to burn calories that are trying to keep you warm thus helping to burn the fat that builds around the waistline.

Scary at first, right? You can ease into it by starting off with a warm shower, than to lukewarm, and then to cold for a few minutes. This helps your body adapt especially if you do this daily until you just go for it. Awesomely, you save water too.

In Invincible Living, Guru Jagat recommends dry brushing before the shower to begin heating the body and massaging almond or coconut oil over the body to create a “barrier” so that the cold water doesn’t feel too cold.

Try this out by starting at 30 seconds and then increasing to the time you feel most comfortable with. I think it’s sorta fun to challenge what I “can take” so I shoot for a little more each time. I enjoy this practice so much that I actually crave the thrill of it and knowing all the good stuff that is happening internally and externally is phenomenal.

 

 

Note* If you have a weakened immune system, you can also alternate between hot and cold showers to release lymphatic blockages. This is especially helpful to those with frequent colds, infections, and joint pain. You can do this until your immune system has strengthened.

Essential winter vegetables

citrus

After the holidays our minds begin to settle down from all the chaos yet at the same time we are so motivated to hit the ground running, especially when it comes to dieting and “starting fresh”. Yes, I believe that eliminating sweet and acidic foods we indulged is a great idea. Yes, I believe that adding more greens to your current nutrition is a wise choice. But a heavy-duty juice or raw vegetable cleanse may not be what your body needs in the middle of winter.

Winter is still a time for your body to rest and renew itself for springtime. With the change in weather, your body becomes vulnerable to colds and flus so it’s important to have a pantry equipped with natural foods that will fortify your well-being.

One thing that I love about winter is that I can load up on hearty vegetables that will keep for a days. So when there’s a storm a-brewin’ and you don’t want to leave your home, you can feel confident that you will be nourished.

List of winter vegetable staples:

The cabbage or cruciferous family -- cauliflower, broccoli, bok choy, Brussels sprouts, radishes, and turnips are vast with healing properties. Their anti-inflammatory behavior strengthens the immune system while also helping to balance blood sugar and estrogen levels.

The chicory family – radicchio, escarole, and endives have small amounts of nearly every essential vitamin. Their bitter leaves stimulate digestion and detoxification. They make delicious and well-balanced salads when adding roasted hazelnuts and pomegranate seeds.

Root vegetables like parsnips, sweet potato, beets, carrots and winter squashes like spaghetti squash, acorn, butternut, & delicate squash is the dearest part of my winter. These vegetables can be made sweet or savory, pleasing everyone’s style. These vegetables can often fulfill your not-so-dearest carb-cravings like grains and breads. They are rich in vitamin A and C, both important from keeping your skin dry from the harsh winter winds and from staving off colds. 

Alliums --onions & garlic have potent healing effects on immunity due to their immense doses of antioxidants and antimicrobial, antifungal and antibacterial healing properties. To maximize the health benefits of garlic, you should crush the cloves and allow them to sit for about 15 minutes. This triggers an enzyme reaction that increases the potency of its compounds. To preserve the antimicrobial activity of garlic mix into cooked foods at the last minute.

Kale and collards are part of the cabbage family and the heartiest of the dark greens. Their meaty leaves provide fiber and vast amounts of antioxidants and vitamins like A, B and C.  Its deep green hue tells me that it is full of chlorophyll -- a green pigment that promotes cleansing, protect from free radical damage, encourages healing and controls hunger and cravings.

Fennel is another immune strengthening plant that aids in digestion and in the relief of upset stomach, such as gas and bloat.

Citrus like lemons, limes, grapefruits, and oranges raises the pH of body tissue to become more alkaline. Eating alkaline foods helps your body to function at its best, increase energy, reduces the risk of cancer, and slows down the aging process.

Dried beans, legumes & grains are excellent sources of plant protein. They are low in fat and high in fiber, thus helping to stabilize blood sugar levels, making you feel fuller for longer. There are abundant varieties in these groups, choose to your liking. If you are gluten-free you have the choice of brown rice, quinoa, buckwheat, millet, and amaranth. Always rinse and soak for at least 8 hours before cooking to ease  digestibility.

For the sweet tooth: medjool and deglet noor dates are naturally sweet fruits that lift your energy levels energy. Their high-fiber content decreases bad cholesterol and supports healthy digestion.

The wonderful aspect of these winter staples is their versatility. –stews, soups, dips, spreads, homemade vegetable chips, juices, and smoothies.